Health Benefits of Apple Cider Vinegar


Health Benefits of Apple Cider Vinegar


Vinegar is a sour liquid containing acetic acid that is made from fermentation using a number of ingredients. Vinegar can be found in the cuisines of a wide variety of cultures. Many groups around the continent make some type of vinegar, either to use as a condiment or to help preserve other foods.

Apple cider vinegar is a type of vinegar made from ripe, freshly crushed, apples. The apples are fermented and passed through a rigorous process to develop the final vinegar product. In the first step, the crushed apples are exposed to yeast to start the alcoholic fermentation process, and the sugars are then turned into alcohol. In the second step, bacteria are added to the alcohol solution which further ferments the alcohol and turns into acetic acid.


Nutritional Facts


Apple cider vinegar has only three calories per one tablespoon (15 grams) and almost no carbohydrates. As per the USDA Food Central Database, it contains small amounts of potassium, magnesium, phosphorus, and calcium. Like apple juice, it may contain pectin, B-vitamins (B1, B2, and B6, biotin, folic acid, niacin, pantothenic acid), and vitamin C.

Acetic acid is the main active compound, responsible for its powerful health benefits. The amino acids in this vinegar are effective antiseptics and antibiotics, whereas the acetic acid content in the vinegar can aid in the treatment of various fungal and bacterial infections.

Unfiltered, organic apple cider vinegar contains a colony of bacteria, referred to as the vinegar mother, which has a cobweb-like appearance. This bacteria is gut-friendly and is often considered the most nutritious part of the ACV.


Vinegar is an excellent source of: 





 Some kinds of vinegar can also be a good source of antioxidants. The darker the vinegar, the more antioxidants remain in the liquid. A darker vinegar is generally less refined than lighter vinegar types, with healthy compounds in the liquid affecting taste and color.


Health Benefits of Apple Cider Vinegar


Prevents Acid Reflux

Gastroesophageal reflux disease, also called GERD or acid reflux, is a condition that occurs when there’s a backflow of the food consumed, from the stomach into the esophagus, causing symptoms like nausea and heartburn. Dr. Zoe Yeh of Arizona State University published a study in which, it was noted that subjects who consumed apple cider vinegar showed more than 75%  reduction of acid reflux episode and an hour delayed reflux as compared to those who were given antacid. These are positive findings that indicate the potential efficacy of ACV in those with GERD issues.


 Weight Loss

Apple cider vinegar is considered a wonderful  therapy for losing excess weight. It  makes the body burn unwanted calories and boost the body’s metabolism to optimal levels. It supports appetite control and fat burning in the body. A  study published by a team of Japanese researchers in the journal Bioscience, Biotechnology, and Biochemistry, acetic acid, which is the main component in it, mentions it can help in aiding metabolic syndrome by reducing obesity.

After receiving the vinegar, the Japanese subjects' body weight, BMI, visceral fat area, waist circumference, and serum triglyceride levels were assessed. It was seen that their sugar levels were significantly decreased. This study raises the potential that consuming vinegar regularly may help avoid metabolic syndrome by lowering obesity.


Blood Sugar Management

According to a research report published in the American Diabetes Association Journal, two tablespoons of diluted apple cider vinegar can reduce fasting blood sugar levels.

It might also significantly improve insulin sensitivity in those with either insulin resistance or type 2 diabetes. According to one animal study, diabetic rats fed with apple cider vinegar for four weeks significantly reduced their blood sugar levels.


Reduces Cholesterol & Improves Heart Health

The vinegar contains acetic acid, along with chlorogenic acid, which is believed to effectively help in reducing LDL (bad) cholesterol levels and increasing HDL (good) cholesterol levels, thus protecting the cardiovascular system. Researchers from the Department of Nutrition at Harvard School of Public Health published a study in the American Journal of Clinical Nutrition, which showed that women who ate vinegar-based salad dressings (higher intake of alpha-linolenic acid) had fewer chances of developing heart disease.


Skin Care

For healthy skin, it's important to keep your body's pH level regulated, and apple cider vinegar's moderate alkaline levels can do wonders for your skin. The protective layer of the skin's acid mantle and this vinegar's pH are the same. Rinsing with apple cider vinegar helps reduce pore size and revive the youthful appearance of the skin. As a result, your skin doesn't get too dry or greasy or produce too much sebum, and the circulation of nutrients is increased.




Mix 1 tablespoon of apple cider vinegar with 2 cups of water.

Moisten a cotton ball with the rinse and use it to wipe your face clean and dry.

Anecdotally, the use of this vinegar may help ward off bacteria and shed dead skin cells. However, more scientific evidence and studies are required to support this claim.


According to a report in the journal Applied Microbiology and Biotechnology, apple cider vinegar is a combination of lactic acid, citric acid, acetic acid, and succinic acid, all of which have the potential to discourage the growth of propionibacterium acnes, which is a bacteria that is responsible for the growth of acne.

Likewise, a study in the Journal of Cosmetic Dermatology stated using lactic acid to treat acne scars for three months resulted in improvement in the texture, pigmentation, and appearance of the skin. Furthermore, it lightened the scars.


Hair Care

This vinegar is useful in dandruff control and balancing the pH level of the scalp. You could try applying 2 to 3 spoonfuls of vinegar directly to the scalp and rinse it after five minutes or so. Try as much as possible to avoid contact with eyes so as not to not irritate. This is considered by many to be an effective home remedy, however, more scientific evidence as to the efficacy of ACV’s effects on hair care is needed to support this.


Increases Satiety

It has been observed that consuming diluted apple cider vinegar during a high-carb meal will assist boost feeling of satiety and promote weight loss by reducing overeating. According to a study that was published in the European Journal of Clinical Nutrition, these results, which were based on a small sample population, provide fascinating information on the impact of ingesting pickled or fermented foods together with a high-carb meal.


Blood Pressure

A group of researchers from China published a study in the European Journal of Nutrition, which showed that due to a few mechanisms, vinegar showed efficacy in lessening the high blood pressure in rats, which is a primary cause for heart diseases and kidney problems in humans.



The pectin content in the vinegar aids treatment of  diarrhea symptoms by forming bulk fibrous matter. The pectin also forms a protective coat that acts to soothe the lining of the colon. Some say this  tonic can give relief as early as twenty minutes. Therefore, two tablespoons of organic apple cider vinegar diluted in eight ounces of warm water, three times a day, is a suggested remedy.

Also, as per research performed at the Nakano Central Research Institute, the combined use of vinegar and sodium chloride –when used at the proper temperature– is highly effective for the prevention of bacterial food poisoning.



Polycystic ovary syndrome (PCOS) is one of the major causes of irregular menstruation in women and is linked with insulin resistance. Insulin resistance affects almost 65-70 % of the women with PCOS, according to research. Results of a clinical trial that studied seven women with PCOS who were given 1 tablespoon of ACV diluted in a beverage for slightly over three months established that it alleviated these symptoms. Four women of the seven experienced regular menstruation and this was attributed to increased insulin sensitivity after the ACV intake.


Pet Care

In terms of caring for animals and pets, vinegar can be useful. Vinegar can be used to clean the litter box when caring for cats. Dr. Paul Bragg and coauthors of the book "Apple Cider Vinegar Miracle Health System" suggest mixing vinegar with water and using it to bathe dogs. This can ward off many illnesses and deter mosquitoes and ticks.



By placing pads soaked in apple cider vinegar on the inside of their wrists, many people have traditionally believed that the substance helps to avoid persistent asthma. Research hasn't shown this, though.

However, according to the National Asthma Council of Australia, the only solution of naturally fermented white vinegar that can effectively treat asthma is one that is used to remove visible mold from one's home.


General Uses of Apple Cider Vinegar

There are several uses for ACV in-home treatments and remedies. However, these are home remedies and the evidence is anecdotal. We recommend seeking a doctor’s advice before incorporating or using ACV for rashes, burns, and other skin irritations. Below are a few common home remedies using ACV:


Health Tonic: 1 tablespoon of apple cider vinegar (ACV) added to a glass of warm water can be taken as a tonic; it is thought to help with bowel regularity and treats acid reflux.

Allergy Reducer: It is also considered to ward off seasonal allergies, by soothing a sore throat, and  providing relief from cold.

Skin cleanser: You can use it to manage oily skin, facial acne, and acne scarring. ACV can be mixed with green tea and applied  as a facial toner. It can also be combined with green tea and honey as a face mask for acne.

Meat tenderizer: Apple cider vinegar can be used in salad dressings and  tenderizing of meat.

 For taste, it can also be drizzled over cooked greens

House cleaning product: Diluted vinegar with water can be used  as a natural cleaning-spray or odor-neutralizer in your home.

Soothes sunburns: A spoonful of vinegar can be added to your bath to soothe sunburns. Dermatologists advise against directly applying acidic vinegar to any skin issue since it could make it worse.

Teeth-whitening product: It is a wonderful  remedy to remove stains from teeth. For stubborn stains, apple cider vinegar can be directly rubbed on your teeth. It is advisable not to do it frequently as it can break down tooth enamel. For a less aggressive  action, mix 1 teaspoon of apple cider vinegar with a cup of water and then swirl it around in your mouth.

Pain-reliever: Natural apple cider vinegar is known  to relieve pain in the joints and also curb the dangerous progress of the arthritic condition.

Treatment of warts: Dip a cotton ball in the vinegar and apply it directly on the wart, cover it with a band-aid. You can repeat this a few times. The wart will fall off eventually.

Heals Rashes: Potassium, contained in apple cider vinegar, can be applied to poison ivy rashes to help soothe the inflammation and  to reduce itchiness.

Apple cider vinegar bath: A popular remedy for body odor and fungal infections is an apple cider vinegar bath or soak. Fill a bathtub with warm water, add a cup of raw apple cider vinegar and blend it in with your hands, and soak your body in it for 15-20 minutes. On the contrary, if you have severe eczema, it is best  to avoid as it can cause it to aggravate.


Recommended Dosage

There is no prescribed dosage of apple cider vinegar that one should be drinking in a day to derive its health benefits. However, as its main ingredient is acetic acid, it is highly acidic and can be harsh to consume. To avoid possible side effects, it is best to limit it to 1 tablespoon of ACV diluted in 8 ounces of water, three times a day.


Types of Apple Cider Vinegar

The two popular types of ACV are:


Organic Apple Cider Vinegar: This is made from apples that are allowed to ferment naturally without heat. Unlike commercial types, the organic variety is not processed or refined. It has a cloudy appearance because it contains the “mother” of vinegar. This type of vinegar is also called non-pasteurized, raw, or unfiltered vinegar.

Commercial Apple Cider Vinegar: This type of vinegar goes through a pasteurization process in which the vinegar is heated and filtered and any sediments are removed. It also has a clear, amber appearance .

Note: In terms of health benefits, the best type to buy is the organic, unfiltered apple cider vinegar which contains the ‘mother’ bacteria. This variety of vinegar is available in the supermarket as well as online.


Apple Cider Vinegar Side Effects

ACV is relatively safe for everyone. However, if you consume it in excess, it can cause the following:

Enamel erosion: In a 2014 report published in the journal Clinical Laboratory stated that apple cider vinegar or any other kind of vinegar, due to its acidic content, can wear off the enamel of the teeth over time if consumed in an undiluted form.

Burning of the throat: A team of researchers from the Department of Human Environmental Science (Human Nutrition), University of Arkansas, USA, in a report published in the Journal of the American Dietetic Association has stated that canto much of apple cider vinegar or its products can cause esophageal burns. Children should not have undiluted ACV as it causes a burning sensation in their throats.

Hypoglycemia: In a report published by a team of Indian researchers , in the International Journal of Food and Nutritional Sciences ,it stated that ACV could reduce blood sugar levels if taken in large amounts , so people with diabetes may need to adjust their medication to avoid hypoglycemia symptoms.

Low blood potassium levels and bone loss might result from over consumption. It may eventually exacerbate osteoporosis.


Thank you for reading our Health tips, always consult your Doctor before trying out any concoctions.


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